RSA Ncumisa Welana
2 HYROX results (1 solo, 1 in a team) over 1 season. Personal bests: Open Women 1:49:09 (Cape Town 2024) · Doubles Mixed 1:46:09 (Cape Town 2024).
One best per race type
2 results
| Race | Division | Time | Place | Runs | Stations | Roxzone | |
|---|---|---|---|---|---|---|---|
| Cape Town 2024 21 Sept 2024what the whole field did → | Open Women · 35-39 | 1:49:09 | 120th of 147 | 59:43 | 40:59 7 of 8 | 8:32 | splitsSkiErg4:50Sled push—Sled pull5:36Burpee broad jump8:26Row5:47Farmers carry2:48Sandbag lunges9:20Wall balls2:52Run 16:32Run 26:21Run 36:42Run 47:30Run 58:06Run 67:38Run 77:34Run 89:23Full report for this race → |
| Cape Town 2024 21 Sept 2024team: Ncumisa Welana, Zubair Fortunewhat the whole field did → | Doubles Mixed · team 30-39 | 1:46:09 | 150th of 153 | 59:30 | 37:58 | 8:45 | splitsSkiErg4:50Sled push1:20Sled pull5:36Burpee broad jump8:25Row5:48Farmers carry2:48Sandbag lunges6:20Wall balls2:51Run 16:32Run 26:20Run 36:41Run 47:30Run 57:54Run 67:38Run 77:34Run 89:24Full report for this race → |
Place is the position among timed finishers in the same race, division and gender; a doubles place is the team's. Runs is the organiser's official run total (it can differ from the eight laps added up by a few seconds), stations the eight stations added up, and roxzone the time moving between them. "6 of 8" marks a stations total from the stations that were timed; the others had no split at that race. The age group is the one entered for that race; for a team it is the team’s age group. How the numbers are made.
Cape Town 2024, against 147 Open Women
Shape of the race
no splitPullBBJRowCarryLungesWall ballsRoxzoneRuns
Each spoke is one segment (roxzone is the time moving between stations). The further out, the bigger the share of the field beaten on it. A round shape is an even race; a dent is a weak station.
How you ranked on each segment
Longer is better: the share of the field this segment beat.
Minutes against the typical finisher
Green, left of centre: faster than the typical Open Women finisher at this race. Orange, right: slower, and by how much.
The race as one bar: Ncumisa against the typical Open Women finisher
Left to right is the race in order: run 1, SkiErg, run 2, sled push, and so on. A block wider than the one below it is a slower segment than the typical finisher.
Sandbag lunges cost 4:05 against the typical Open Women finisher at Cape Town 2024. The sandbag lunges guide shows whether that is strength or pacing, and the workouts that fix it.
Fix sandbag lunges. Then beat 1:49:09.
The RoxHype app takes your real splits, your kit and your next race date, and builds the weeks between.
- Every session written for your weak station, not a generic plan
- Rebuilt each week from what you actually did
- Race-day pacing from your own splits
Free to download. Used by more than 40,000 HYROX athletes.
